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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Shoulders

Pike Push-Up

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Delts

Also triceps, traps

You need

Nothing but the floor

How to do itPicture · 3 steps
  1. 1Hips high, body in an upside-down V
  2. 2Lower the top of your head toward the floor
  3. 3Elevate your feet to make it harder

Most common mistake

Hips drifting down so it becomes a regular push-up.

Watch a demo
C
For shoulders
#23 of 27
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Research
50
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 50
Target tension · 35%3/5
Loaded stretch · 25%3/5
Progression · 20%2/5
Low cost · 20%4/5

The best overhead press you can do with no equipment.

How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • CHandstand Push-UpBodyweight

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